Archive for December, 2011

postheadericon Banana Bread Recipe – Teenagers Will Love this Delicious Breakfast Food!

Banana Bread

Banana Bread – Delicious!!


A banana is a great fruit. They’re easy to take with you when on the go, they don’t make a mess when you’re eating them, provide lots of essential nutrition, and just simply taste good! A banana is full of potassium, which is really good for helping your muscles function properly (very important for the busy lifestyle of a teenager!).

Nutritional Benefits

Eating a banana a day provides a wealth of nutritional benefits! Bananas are low in fat and calories, high in vitamins B6 & C, a good source of manganese and fiber, as well as providing a little bit of iron, calcium, vitamins A & E, folate, and carotene. Studies also show that teenagers who don’t eat a healthy breakfast are more apt to be overweight, which is not a good start for them as then enter their adult years. Help your teen eat right by making sure they eat breakfast – the most important meal of the day!!

Banana Bread

Teenagers are almost always in a hurry, making this Banana Bread recipe one that they will not only like but one that will provide them with lots of nutrition for a great breakfast when they’re in a hurry. Make this Banana Bread recipe the night before and pack it into a convenient and earth-friendly to-go container that your teenager picks out so they will use it.


2 1/2 cups Flour – preferable whole wheat but can make half white & half wheat 1 4 tsp Salt 1 1/2 tsp Baking Powder 3/4 tsp Cinnamon 1 tsp Pumpkin Spice 2 Large Eggs 3/4 cup Sugar – or use Agave Syrup for a sugar-free recipe (@ 1/2 cup is good cuz you need less) 4 Large Bananas – very ripe! 1/4 Vanilla


Preheat the oven to 350°. Then mix the dry ingredients together in a large bowl until well blended. Add rest of ingredients and stir gently until thoroughly mixed together. Spread in to well-greased *loaf pan (one large or two small) and bake for @ 35 minutes. Banana Bread is done when you enter a toothpick or fork into the thickest part and it comes out clean. *In order to help the Banana Bread cook evenly, when putting the batter into the loaf pan, spread the batter so it’s even and not higher in the middle. Or use two smaller pans to ensure even and thorough cooking. Sprinkle Cinnamon & Pumpkin Spice on top before baking.


Although Banana Bread tastes great plain if you make it just right, there are quite a few options you can add on top of your Banana Bread for even more flavor. When I was growing up, we would put a pat off butteron top and let it melt in, which was (and still is as I occasionally still eat Banana Bread this way!) a great treat. Sprinkle some nuts on top for extra richness and texture. Toasted walnuts or pecans are a favorite.

Banana Tips

–Use a banana instead of oils or butter when making a recipe. –A banana is usually one of the first fruits introduced to babies when they start eating solid foods as they are easy on the stomach and thus easy to digest. –Add in some blueberries for extra nutrition and yumminess!


postheadericon Quiche – A Healthy, Versatile Breakfast that Anyone is Sure to Love!


Quiche – Fancy, Healthy, & Delicious!


Quiche makes a really great (and healthy!) breakfast meal because it’s not only so easy to make, you can add your own choice of ingredients making it your very own healthy breakfast that will keep you feeling good throughout the day. A quiche can be described as an open-faced pastry with a filling that consists of eggs and cheese as the main ingredients. A quiche is a French food dish that has been around for hundreds of years, and can be served for breakfast, lunch, or dinner. Quiche is a very versatile dish! You can make quiche with a crust or without, it’s up to you! You can cheat (as many of us do!) and buy a store bought pie crust, or you can make your own with the recipe below.

Easy Quiche Recipe

This is one of my favorite quiche recipes because it’s so simple to make. You basically add all the ingredients into one big bowl and then pour it into a well-greased pan to bake in the oven for 45 minutes.


6 large free-range chicken eggs 1 cup shredded sharp cheddar cheese (or your favorite!) 1/2 cup non-fat milk 1 tbsp butter, optional 1 tbsp cream, optional Add-Ins -Extra Sharp Cheddar Cheese, Swiss Cheese, Goat Cheese, Brie Cheese -Mushrooms -Spinach, Kale, Broccoli, -Onion, Green Onion (sauté onions first for flavor and texture) -Tomatoes, Red/Green Bell Peppers -Sausage, Bacon -Crab (also add 1/8 cup of mayo)


Add the eggs and milk together in a large bowl and mix well. Add the cheese along with any or all ingredients you want in the quiche, and gently mix well again. Pour into a well-greased 9 x 9 pan, and put into a 375° oven for @ 45 minutes. Quiche is done when it is a nice golden brown on the top and fairly firm to the touch.

Pie Crust

Mix 1 cup of flour with @ 2/3 stick of unsalted cold butter (cut into small cubes) and 1/2 tsp salt. Add in a little less than 1/4 cup of olive oil and 1/4 cup of cold water. Mix well and then add the egg. Use your fingers or a pastry knife for best results. Put in fridge for about half an hour. Take out, roll out, and press into pan. Easy!


If you want to watch your cholesterol, use an egg substitute. If you’re vegan, use almond or rice milk instead of cow’s milk, as well as a vegan cheese instead of regular cheese. If you’re a vegan or vegetarian, use vegan bacon. or soy sausages.


postheadericon Food – Eat a Super Food for Breakfast & Get Lots of Nutrition with Very Few Calories

Food provides us with nutrients

Food = Nutrients!


We all know that we need to eat food to live. What’s important is the types of food that you choose to eat. You’ll need to make sure that (at least most of the time!) you choose to eat a food that is full of the nutrients so that your body gets the nutrients it needs so you can feel good throughout the whole day.

Super Foods

Super foodsare foods that are high in nutrition yet are low in calories. These super foods are foods that can help you stay healthy, lose weight, are easy to use in recipes, and are best of all – delicious! It’s important that you do your best to make healthy food choices, as well as trying to incorporate a variety of these healthy foods into your everyday diet.

List of Super Foods

(for breakfast)


There are lots of easy ways to add blueberries to your breakfast meal! This super food is amcheap michael kors uk perfect addition to both hot and cold cereals. Or pour a handful of blueberries on top of pancakes, waffles, and french toast. Blueberries taste fantastic on top of non-fat yogurt.

Non-Fat Yogurt

Eating non-fat yogurtis a great super food and is a great way to get a high dose of protein, as well as calcium, B-vitamins, potassium, and magnesium. Non-fat yogurt also contains probiotics, which are good bacteria that helps keep your digestive tract healthy as well as helping keep your immune system strong.


Eggs are a consider to be a super food because it contains lots of nutrients all neatly packed in a little oval package. The versatility that eggsoffer are also one of the reason why this super food is so popular!

Sweet Potatoes

Sweet potatoes are a super food that although is not usually associated with a breakfast meal, makes a great addition to a variety of breakfast meals. Simply cut them up and bake them in a 420° oven for about 25 minutes. Drizzle them with olive oil and add a dash of salt while being sure to turn them once about 15 minutes in.


Berries are one of the super foods that are super easy to add to just about any breakfast meal. There are so many various types of berries – blueberries, strawberries, raspberries, boysenberries, blackberries – the list goes on and on.


postheadericon A High Protein Breakfast- This Egg Recipe is Delicious and Nutritious!

Egg with Tofu & Spinach

Egg w/ Tofu & Spinach


The incredible, edible egg. That was a big-time slogan for eggs many moons ago. I believe it came about right after there were some reports about them being high in cholesterol(which they are) and the egg industry wanted to get the word out that eggs were a healthy choice when it came to eating. Both the slogan and the tune are quite catchy, making this 30+ years old slogan one that is still quite popular.

Egg Recipes

Egg recipes are very popular! An egg is full of lots of great nutrients, of which one is protein. You can add in a little bit of tofuand spinach and you’ve got a healthy breakfast that’s full of protein! Ingredients 2 large eggs Tofu -about 2 ounces Spinach – michael kors bags outlet about 4 ounces (if leaves are large, cut up with scissors to make it easier to eat) Oil or butter for the pan Dash of salt Directions Turn on the burner to medium heat and add oil to keep the ingredients from sticking. Add the spinach and cook for a few minutes or until it starts to soften. Add the already crumbled tofu into the pan and cook for a few more minutes. If you’re new to using tofu you can experiment with cooking it a little quicker or a little longer to find out how long to cook it so that it meets your specific tastes. Scramble the eggs in a bowl and when ready, add to the tofu and spinach mixture cooking in the pan. You may need to add a little more oil or butter first so the eggs won’t stick. Stir often as eggs like to stick to the pan and will cook rather quickly.


Depending on what you like, you can easily add or substitute one of more of the below high-protein ingredients into your scrambled egg recipe so you can make it exactly how you like it!. Additional High Protein Ingredients/Suggestions/Substitutes • Mushrooms • Asparagus • Kale • Tomatoes• Onions

High Protein Bread

Add some high protein bread (I like mine toasted) on the side! • Mixed Grain Bread – @ 16% protein per serving • Whole Wheat Pita Bread – @ 15% protein per serving • Sourdough – @13% protein per serving Add some fried potatoes for more protein – @ 16% in a 1 cup serving


postheadericon Calories – How to Figure Out How Many Calories You’re Eating in a Day

Calories - About 115 in 1 large apple

Calories – About 115 in 1 large apple


Counting calories is important to managing your weight. Whenever I have tried to lose weight over the years, I would try a variety of techniques – cutting out fat, eating less carbohydrates, not eating after a certain time at night – you get the picture. What I’ve finally come to realize is that it’s all about the almighty calorie! If you eat just the right amount (of recommended daily) calories, you’ll maintain your current weight. If you eat a little less, you’ll lose weight. If you eat a little more, you’ll gain weight. It’s pretty simple if you think about it. Well, the counting part is simple. The adhering to it is not always so simple!

How Many Calories

Whether you want to maintain, lose, or gain weight, you’ll need to first find out what your recommended daily allotment of caloriesis. Once you have this number, you can now start planning for how many calories you’re going to subtract if you want to lose weight. A gradual loss of one to two pounds a week is the best way to lose weight, and keep it off. Say you need 2,200 calories a day to maintain your weight, yet you want to lose 1 pound that week. Since 3,500 calories is equal to one pound, you’ll need to subtract 500 calories from each day, leaving you an average of 1,700 calories that you can eat for that day in order to lose 1 pound for the week.

Calorie Counter

So how many calories are you eating every day? You can figure them out using a few different techniques. Using a calorie counter/calculatoris a really good idea when you’re first starting to count your calories as it allows you to enter a food in order to get the amount of calories in that particular food. At the end of the day you’ll have a total of the calories you ate for that day.

Good to Know

Over time, you’ll start to learn how many calories are in a particular food, making it so that every time you eat you’ll be able to count the calories in your head. Also, since you are limited in the amount of calories you can eat for the day, make every single one count (for nutritional purposes)! 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories!


postheadericon Lactose Intolerant – There are More Options When it Comes to Milk & Dairy Foods

Lactose Intolerance? Try Odwalla!

Lactose Intolerant? Try Odwalla!

When you’re lactose intolerant, you’re not able to digest the sugars found in milk and other dairy products. Actually, the majority of people aren’t able to digest these sugars due to the fact that we haven’t really been drinking the milk of other animals for that long. We need lactase, which is found in the lining of the small intestine, to digest these sugars and we as humans just haven’t been drinking (other animals) milk long enough for the majority of people to adapt to this what some call unnatural act (drinking animal milk).

Lactose Intolerant

You’ll most likely know it if you happen to be lactose intolerant. When you drink milk, or eat dairy foods that have lots of milk in them, you’ll tend to get an upset stomach. This is because your body doesn’t have enough lactase to digest the lactose, which means you’re mostmichael kors bags uk likely going to experience cramping, bloating, and even diarrhea as your body tries its best to pass the milk through your body. Although the best decision when you’re lactose intolerant is to avoid dairy products altogether, many people find this very difficult to do and instead either put up with the discomfort or take over-the-counter medicines to help produce some lactase to combat that hard-to-digest lactose. Yes, chocolate milkis included. Sorry! Chocolate milk is one of my favorite drinks and although I don’t drink it very often I do crave an ice-cold glass of chocolate milk from time to time. (Although, see below for a great alternative for chocolate milk!)

What Can I Eat

There are still lots of foods you can eat if you’re lactose intolerant. Following some guidelineswill help you choose which foods are either lactose-free or have low-lactose

What Can I Drink

Luckily for those who are lactose intolerant nowadays, there are lots of choices when it comes to choosing dairy-free beverages. Since the taste of some of the dairy-free beverages will seem a little different at first, try one of the dairy-free drinks that really appeal to you – such as a Odwalla Protein Monster drinks(my favorite is chocolate! yet you can get strawberry and vanilla, too!).

What are my Options?

There are other milk options, and again, the taste will be different when compared to regular milk. Check your local grocer’s to see if they carry the below options, which you may even find you like better. Especially if they help you avoid all the irritating discomfort that comes with drinking regular cows milk! If you can’t find anything, tell the manager that you are lactose intolerant and ask if they plan on getting any (new) foods or beverages for lactose intolerant people.

Soy Milk

Almond Milk

Rice Milk

Goat Milk

Lactose-Free Cows Milk


postheadericon Syrups – What’s your Favorite Syrup for Pancakes? Waffles? French Toast?

Maple Syrup

Maple Syrup – Syrups add flavor to your breakfast meal


There are quite a lot of syrups available to pour over your favorite breakfast food, such as pancakes, waffles, and french toast. Maple syrup is said to be the #1 syrup that people choose to pour over their breakfast meal, and I believe it! It’s pure and simple flavor tends to highlight a variety of breakfast foods. Although the price of pure maple syrup may/will be higher, it’s well worth it! There’s also blueberry syrup, boysenberry syrup, apricot syrup, blackberry syrup, cherry syrup, butter pecan syrup, strawberry syrup, and more. So as you can see, there is definitely a lot of choices when it comes to choosing a syrup to add some yummy flavor to your breakfast meal!

Syrup Ingredients

Syrup is basically made up of sugar and water. Additional ingredients are added depending on the brand and flavor. Be sure to avoid any syrups that contain High Fructose Corn Syrup(HFCS), which is banned in Europe due to its unhealthy side effects such as obesity and diabetes.

Syrup Substitutes

If you don’t want to use regular syrups, you can use *honey, corn syrup or molasses. michael kors bags uk If you want to try and avoid the high amount of sugars that come in most syrups, try a sugar-free syrup, of which some are actually pretty good! If you want to avoid syrups altogether, try a sprinkling of powdered sugar. Or use your favorite jam or jelly, again making sure the ingredients don’t include HFCS. Or add some fresh fruit (preferably from your local Farmers Market), which is the healthiest option and naturally sweet. One delicious fruit you can add to your breakfast meal is Blueberries! Blueberries are full of nutrition and go perfectly with a variety of breakfast foods! Or you can create a fruit syrup, which consists of bringing to a boil 1/4 cup agave syrup, 3 tbsp corn starch, and about 2 cups of water (be sure to stir constantly so doesn’t stick to the pan). Once the mixture begins to boil, add 2 to 3 cups of your favorite fruit (you can puree it if you want, or leave it chunky) and simmer for 10 to 15 minutes. *Important! Don’t give honey to any child that’s under the age of 1.


postheadericon French Toast – A Simple & Delicious Breakfast Meal Kids & Teens Will Love!

French Toast

French Toast – Delicious!

French Toast

I seem to have a lot of favorites when it comes to eating breakfast! French toast is another one of my all-time favorites so this particular french toast recipe is going to be one that’s simple, or in other words for kids as well as teens. When I asked my 9-year-old grandson what some of his favorite breakfast foods were, simple French Toast was listed in the top 3 (blueberry muffins was first as he just had some that very morning, and pancakes came in at a quick third). A French Toast breakfast is always a treat! It’s so easy to make a simple French Toast recipe that not only tastes delicious, you can add your own flair to it and make it something special. (After you practice a few times, maybe you can make it for mom and/or dad sometime as a surprise. It’ll definitely score you some brownie points!)

French Toast Recipe

The following French Toast recipe is one that both kids and teens will love! It’s simple yet has a lot of flavor, and is really easy to make. Ingredients: 3 large (cage-free) eggs 1/4 tsp of vanilla a dash of cinnamon a dash of sugar Directions: Heat a pan on medium heat. Add a little butter to cover the bottom of the pan so the French Toast bread won’t stick. (Olive oil works too, just not as well as good old-fashioned butter!) Add all ingredients together and mix well. Dip the bread of your choosing into the egg mixture and let the excess drip off, and then quickly and gently place into the pan. Cook for about 4 to 5 minutes per side. You’ll know when it’s done when it turns a beautiful golden color. If you like you food more on the well-done side, simply cook for an additional minute or two. Place on a plate and proceed to make it your very own by adding any and all of your favorite toppings! Powdered sugar, fruit, nuts, and syrups are some of the more popular French Toast toppings.


If you’re eating French Toast, syrupis a must! Some people like just a little drizzle while others like to drench their French Toast into their favorite syrup (watch your calories!).


When it comes to choosing the type of bread you want to use when you make your French Toast recipe, you can surely use your current, favorite bread. Know that the bread should be thick/strong enough so it doesn’t fall apart when you put it into the egg mixture. Leaving the bread out for an hour or so so that it gets a little dry will help keep it together. A few breads that are great for making French Toast include sourdough bread, whole-wheat/grain bread, brioche bread, and cinnamon bread. Or try banana bread for a whole new experience! There’s also French Toast bread, which most stores sell that is made specifically for French Toast as the slices are cut extra thick.


postheadericon Factory Farms – The Truth About Eggs and Where They Come From

Factory Farm for Chickens

When you go to the store to buy eggs, what is your criteria for choosing the eggs? Price? Quantity? Nutritional content? For years I would choose whatever eggs were least expensive. I mean, an egg is an egg, right? Wrong! Unfortunately, eggs are not all equal. I first learned this a few years ago when I watched a documentary on how (the majority) of eggs got from the farm to the store. A lot of companies keep chickens in small, filthy cages in factory farms where they aren’t even given enough room to stand up, rendering them so helpless that they are not even able to stand or walk if they were taken out of the cage. This broke my heart. Additionally, the food the chickens are fed are full of antibiotics due to their appalling living conditions, which gets passed on to the consumer. Sorry to be such a downer, but this is the truth for the majority of eggs that are produced in the United States.

Factory Farms

Factory farms are much too prevalent in our society, which is due to (what factory farms feel is) the need to keep up with supply and demand. Although I completely understand the need to supply the public with food, there are certainly other, natural ways to make this happen. It’s just that these other ways – free-range – are not as economical and/or practical. And since everything seems to revolve around the almighty dollar, (most) companies are making the choice to save money rather than provide humane ways for the animals that are providing our food to live. Sad! Animal suffering should not even be an option… Personally, I do not want to support factory farms where eggs came from chickens that had to experience such abuse. Instead, I’ve made the decision to buy only eggs that have come from free-range (happy!) chickens. NOTE: Cage-free and free-range are not the same thing! Cage-free can mean the chickens are only allowed to roam indoors, while free-range means the chickens are able to roam around outdoors, where they belong.


postheadericon Are Eggs Healthy? – Is There Really a Difference Between Eggs?

Brown & White Eggs

Fresh eggs are the best! I love eating eggs that are scrambled, fried, over-easy, poached, hard-boiled, soft-boiled, hmmm… am I forgetting something? Eggs are so versatile, making them one of my favorite breakfast foods, for sure!

Egg Differences

- Brown vs. White Did you know the only difference between brown and white eggs is the color? There is no nutritional difference when it comes to brown and white eggs. Brown may cost more simply due to the fact that brown hens are larger (when compared to white hens) and thus require more food.

Egg Health

So are eggs healthy to eat? The general answer is yes, if they come from happy chickens, as well as being eaten in moderation. Of course, different people could have different nutritional needs, which makes it necessary for everyone to fully understand and thus be aware of their own particular nutritional needs.

Nutrition in Eggs

One large egg contains about 70 calories, of which 45 of those calories are derived from fat. Small amounts of sodium, vitamin A, vitamin B12, riboflavin, calcium, and iron, as well as a few other vitamins and minerals are also included.

Protein in Eggs

One large egg contains about 6 grams of protein, which is almost 15% of the recommended daily amount of protein. Protein is an essential nutrient that should make up roughly 25% to 35% of your daily caloric intake.

Cholesterol in Eggs

Eggs are high in cholesterol, meaning that if you need to watch your cholesterol intake, you’ll want to limit how many you eat both daily and weekly. One large egg contains about 211 mg of cholesterol, which is nearly 70% of one’s recommended daily intake! So what is Cholesterol exactly? Cholesterol is a fat-like, waxy substance that is made in the body’s cells, the liver, as well as found in certain types of foods (dairy products). Although the body needs some cholesterol, too much can lead to heart disease.

Bottom Line

Eating an egg for breakfast, or for that matter any time of the day, can help give you some of the essential nutrients that your body requires to keep it fit and strong. Be sure to check out some of the breakfast recipes in order to find out some new and delicious ways you can eat this whole food.